原帖來自雅虎健康，豆豆大致翻譯一下，方便大夥。至於原文，也附在下麵供參考。
十種食物如下：
1. 杏仁
上榜理由：是種子而不是堅果，富含豐富的維他命E，能幫助阻隔紫外線。難怪常說杏仁有美白的功效。
參考用量：每日14毫克的VE，相當於20個杏仁。
替代食品：2茶匙的花生醬（peanut butter），或者1/2杯西蘭花
2. 胡蘿卜
上榜理由：對眼睛好，能清理皮膚表麵的創口，富含維他命A。可以預防皮膚外層細胞的過度生長——那裏是死細胞和油脂結合並堵塞毛孔的地方。同時維他命A也能減少皮膚癌細胞的產生。
參考用量：約16個baby carrot，1/2杯
替代食品：牛奶（1杯），Cheddar Cheese（一片）
3. 黑巧克力
上榜理由：Flavonols（黃酮醇類），黑巧克力中富含的抗氧化劑，可以使皮膚柔軟並抵抗日光造成的傷害。
參考用量：每天幾盎司
替代食品：黑莓、藍莓、各種Cherry，覆盆子 - 但需要吃得很多
4. 亞麻籽
上榜理由：富含可以減少斑點和細紋的Omega-3。據說Omega-3可以降低敏感反應，並且促使細胞保水，從而減少細紋
參考用量：將亞麻籽灑在燕麥和蔬菜上
替代食品：一茶匙亞麻籽油（與蔬菜同食）；4盎司三文魚；1盎司或者7個完整的核桃
5. 綠茶
上榜理由：熱的綠茶會釋放抗氧化劑兒茶素。兒茶素具有消炎和抗癌的作用。但兒茶素會隨著茶的冷卻而減少。
參考用量：
替代食品：白茶
6. 紅花油
上榜理由：富含Omega-6，是很好的內服“保濕霜”，是皮膚很幹的人的福音。它們讓細胞壁柔軟，使得水分更容易被肌膚吸收。
參考用量：每日攝取的卡路裏的5-10%
替代食品：食用油如琉璃苣油（borage）、大豆油或者玉米油
7. 菠菜
上榜理由：綠葉蔬菜中富含的葉酸能幫助修複並保持細胞的再生功能。而綠葉蔬菜中的水分能穿透細胞膜——使細胞baohe
參考用量：
替代食品：羽衣甘藍
8. 紅薯
上榜理由：富含維他命C。維他命C對膠原蛋白的產生很重要。而健康的膠原蛋白是健康皮膚的必須
參考用量：半個紅薯（4毫克）/天
替代食品：一隻胡蘿卜（或者16個baby carrots）；6盎司橙汁
9. 西紅柿
上榜理由：煮熟的西紅柿比生的對皮膚更好。番茄紅素可以減緩肌膚衰老，而在蔬菜煮熟後這種營養釋放得更多。
參考用量：1/2杯煮熟的西紅柿（16毫克番茄紅素）
替代食品：西瓜（1/16個）
10. 罐頭吞拿魚
上榜理由：含硒。能緊致肌膚，同時也有一定的防曬功效。
參考用量：3盎司或半個罐頭一天
替代食品：12個巴西果，或者1杯火雞肉
豆豆喜歡吃的很多食物都在上麵，不過豆豆的皮膚還是不咋地……是痘痘臉。不過細紋目前還沒啥——可能還沒到年紀。所以這個見仁見智啦。我就不大理解tuna為啥一定是罐頭的？唔，可能是為了方便圖方便的美國人吧。
不管怎麽樣，健康的食譜配合有氧運動是很重要的，大家自己加減看吧。
祝大家都健康！
原帖地址：http://shine.yahoo.com/healthy-living/top-10-foods-perfect-skin-154500415.html
Putting your best face forward starts with making healthy skin start from the inside out. "Unless your skin is getting the nutrients from food that it needs, it just won't look its best," says WH advisor Lisa Drayer, R.D., author of The Beauty Diet. Instead of just covering a blemish or hydrating a dry patch, head them off entirely by tossing these power foods into your grocery bag.
Almonds
Hey, guess what? Almonds are seeds, not nuts, and they're stuffed with vitamin E, a potent sun blocker. Volunteers who consumed 14milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light sunburned less than those who took none. "Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals," explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University.
Suitable Switch 2 Tbsp peanut butter; 1/2 cup broccoli
BEWARE: 6 Scary Sunscreen Ingredients
Carrots
Think of them as orange wonder wands-good for eyeballs, good for clearing up breakouts. Credit vitamin A. "It helps prevent the overproduction of cells in the skin's outer layer," says Howard Murad, M.D., associate clinical professor of dermatology at UCLA's David Geffen School of Medicine. That's where dead cells and sebum combine and clog pores. Another reason to snack on carrots: Vitamin A also reduces the development of skin-cancer cells. Nibble on a half-cup of baby carrots (that's about 16) per day.
Suitable Switch Milk (1 cup); cheddar cheese (1 slice)
Dark Chocolate
It's medicine-so of course you need it! Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition, women who drank cocoa fortified with 326 milligrams of flavonols (equal to a standard Hershey's Special Dark bar) had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.
Sort-of-Suitable Switch Blackberries, blueberries, cherries, raspberries-though you'd have to eat a huge amount.
RELATED: 17 Power Food Options
Flaxseeds
These wee seeds contain omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed just over two grams (about half a teaspoon) of O-3's in six weeks experienced significantly less irritation and redness, along with better-hydrated skin. "The fats are believed to stifle your body's response to irritation and attract water to skin cells to plump up the skin and reduce wrinkles," Murad says. Sprinkle seeds on oatmeal or veggies.
Suitable Switch Flaxseed oil (1 Tbsp with sauteed veggies); salmon (4 oz); walnuts (1 oz, or about 14 halves)
Green Tea
What can't green tea do? OK, your taxes. Anyway, when it's hot, the bionic brew releases catechins, a type of antioxidant with proven anti-inflammatory and anti-cancer properties. (The tea's antioxidants start to degrade as it cools, so drink it while it's hot.) A 2007 study in The Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancerbut may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.
Suitable Switch White tea
Safflower Oil
The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from painfully dry, flaky, itchy skin. They keep cell walls supple, allowing water to better penetrate the skin. Scientists have found that this oil may help people who suffer from severe conditions like eczema. So shoot for an amount that gives you 5 to 10 percent of your daily calories.
Suitable Switch Cooking oils like borage, soybean, or corn oil
PLUS: 5 Fatty Foods That'll Make You Skinny
Spinach
You could probably build a fortress against the Big C with these leaves. In a study published in theInternational Journal of Cancer, people who ate the most leafy greens actually had half as many skin tumors over 11 years as those who ate the least. It's thought that the folate in these veggies may help repair and maintain DNA-basically bolstering cells' ability to renew themselves. That reduces the likelihood of cancer-cell growth, Drayer says. The added bonus to Popeye's fix: The water in greens penetrates cell membranes-which makes for plumper and less wrinkled skin.
Suitable Switch Collard greens
Sweet Potatoes
They not only pack a big yum; they're also loaded with vitamin C, which smooths out wrinkles. "Vitamin C is essential to collagen production," Dover says, "and the more collagen you have, the less creased your skin looks." In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that's about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent.
Suitable Switch Carrots (1 large or 16 baby); orange juice (6 oz)
Tomatoes
Sure, they're swell on salads, but cook them down and these plump little beauties can help save your skin. Why? Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-agingfree radicals caused by ultraviolet rays, according to Murad. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red.
Suitable Switch Watermelon (1/16 of a whole melon)
TRY THIS: The Look Better Naked 2-Day Cleanse
Tuna in a Can
Your favorite sandwich melt has a little secret: selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help.
Suitable Switch Brazil nuts (about 12); turkey (1 cup)
Written by Sara Gaynes, Women's Health
More from Women's Health:
15 Ways to Boost Your Metabolism
Decode Your Food Cravings
十種食物如下：
1. 杏仁
上榜理由：是種子而不是堅果，富含豐富的維他命E，能幫助阻隔紫外線。難怪常說杏仁有美白的功效。
參考用量：每日14毫克的VE，相當於20個杏仁。
替代食品：2茶匙的花生醬（peanut butter），或者1/2杯西蘭花
2. 胡蘿卜
上榜理由：對眼睛好，能清理皮膚表麵的創口，富含維他命A。可以預防皮膚外層細胞的過度生長——那裏是死細胞和油脂結合並堵塞毛孔的地方。同時維他命A也能減少皮膚癌細胞的產生。
參考用量：約16個baby carrot，1/2杯
替代食品：牛奶（1杯），Cheddar Cheese（一片）
3. 黑巧克力
上榜理由：Flavonols（黃酮醇類），黑巧克力中富含的抗氧化劑，可以使皮膚柔軟並抵抗日光造成的傷害。
參考用量：每天幾盎司
替代食品：黑莓、藍莓、各種Cherry，覆盆子 - 但需要吃得很多
4. 亞麻籽
上榜理由：富含可以減少斑點和細紋的Omega-3。據說Omega-3可以降低敏感反應，並且促使細胞保水，從而減少細紋
參考用量：將亞麻籽灑在燕麥和蔬菜上
替代食品：一茶匙亞麻籽油（與蔬菜同食）；4盎司三文魚；1盎司或者7個完整的核桃
5. 綠茶
上榜理由：熱的綠茶會釋放抗氧化劑兒茶素。兒茶素具有消炎和抗癌的作用。但兒茶素會隨著茶的冷卻而減少。
參考用量：
替代食品：白茶
6. 紅花油
上榜理由：富含Omega-6，是很好的內服“保濕霜”，是皮膚很幹的人的福音。它們讓細胞壁柔軟，使得水分更容易被肌膚吸收。
參考用量：每日攝取的卡路裏的5-10%
替代食品：食用油如琉璃苣油（borage）、大豆油或者玉米油
7. 菠菜
上榜理由：綠葉蔬菜中富含的葉酸能幫助修複並保持細胞的再生功能。而綠葉蔬菜中的水分能穿透細胞膜——使細胞baohe
參考用量：
替代食品：羽衣甘藍
8. 紅薯
上榜理由：富含維他命C。維他命C對膠原蛋白的產生很重要。而健康的膠原蛋白是健康皮膚的必須
參考用量：半個紅薯（4毫克）/天
替代食品：一隻胡蘿卜（或者16個baby carrots）；6盎司橙汁
9. 西紅柿
上榜理由：煮熟的西紅柿比生的對皮膚更好。番茄紅素可以減緩肌膚衰老，而在蔬菜煮熟後這種營養釋放得更多。
參考用量：1/2杯煮熟的西紅柿（16毫克番茄紅素）
替代食品：西瓜（1/16個）
10. 罐頭吞拿魚
上榜理由：含硒。能緊致肌膚，同時也有一定的防曬功效。
參考用量：3盎司或半個罐頭一天
替代食品：12個巴西果，或者1杯火雞肉
豆豆喜歡吃的很多食物都在上麵，不過豆豆的皮膚還是不咋地……是痘痘臉。不過細紋目前還沒啥——可能還沒到年紀。所以這個見仁見智啦。我就不大理解tuna為啥一定是罐頭的？唔，可能是為了方便圖方便的美國人吧。
不管怎麽樣，健康的食譜配合有氧運動是很重要的，大家自己加減看吧。
祝大家都健康！
原帖地址：http://shine.yahoo.com/healthy-living/top-10-foods-perfect-skin-154500415.html
Putting your best face forward starts with making healthy skin start from the inside out. "Unless your skin is getting the nutrients from food that it needs, it just won't look its best," says WH advisor Lisa Drayer, R.D., author of The Beauty Diet. Instead of just covering a blemish or hydrating a dry patch, head them off entirely by tossing these power foods into your grocery bag.
Almonds
Hey, guess what? Almonds are seeds, not nuts, and they're stuffed with vitamin E, a potent sun blocker. Volunteers who consumed 14milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light sunburned less than those who took none. "Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals," explains Jeffrey Dover, M.D., associate clinical professor of dermatology at Yale University.
Suitable Switch 2 Tbsp peanut butter; 1/2 cup broccoli
BEWARE: 6 Scary Sunscreen Ingredients
Carrots
Think of them as orange wonder wands-good for eyeballs, good for clearing up breakouts. Credit vitamin A. "It helps prevent the overproduction of cells in the skin's outer layer," says Howard Murad, M.D., associate clinical professor of dermatology at UCLA's David Geffen School of Medicine. That's where dead cells and sebum combine and clog pores. Another reason to snack on carrots: Vitamin A also reduces the development of skin-cancer cells. Nibble on a half-cup of baby carrots (that's about 16) per day.
Suitable Switch Milk (1 cup); cheddar cheese (1 slice)
Dark Chocolate
It's medicine-so of course you need it! Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition, women who drank cocoa fortified with 326 milligrams of flavonols (equal to a standard Hershey's Special Dark bar) had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.
Sort-of-Suitable Switch Blackberries, blueberries, cherries, raspberries-though you'd have to eat a huge amount.
RELATED: 17 Power Food Options
Flaxseeds
These wee seeds contain omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed just over two grams (about half a teaspoon) of O-3's in six weeks experienced significantly less irritation and redness, along with better-hydrated skin. "The fats are believed to stifle your body's response to irritation and attract water to skin cells to plump up the skin and reduce wrinkles," Murad says. Sprinkle seeds on oatmeal or veggies.
Suitable Switch Flaxseed oil (1 Tbsp with sauteed veggies); salmon (4 oz); walnuts (1 oz, or about 14 halves)
Green Tea
What can't green tea do? OK, your taxes. Anyway, when it's hot, the bionic brew releases catechins, a type of antioxidant with proven anti-inflammatory and anti-cancer properties. (The tea's antioxidants start to degrade as it cools, so drink it while it's hot.) A 2007 study in The Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancerbut may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.
Suitable Switch White tea
Safflower Oil
The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from painfully dry, flaky, itchy skin. They keep cell walls supple, allowing water to better penetrate the skin. Scientists have found that this oil may help people who suffer from severe conditions like eczema. So shoot for an amount that gives you 5 to 10 percent of your daily calories.
Suitable Switch Cooking oils like borage, soybean, or corn oil
PLUS: 5 Fatty Foods That'll Make You Skinny
Spinach
You could probably build a fortress against the Big C with these leaves. In a study published in theInternational Journal of Cancer, people who ate the most leafy greens actually had half as many skin tumors over 11 years as those who ate the least. It's thought that the folate in these veggies may help repair and maintain DNA-basically bolstering cells' ability to renew themselves. That reduces the likelihood of cancer-cell growth, Drayer says. The added bonus to Popeye's fix: The water in greens penetrates cell membranes-which makes for plumper and less wrinkled skin.
Suitable Switch Collard greens
Sweet Potatoes
They not only pack a big yum; they're also loaded with vitamin C, which smooths out wrinkles. "Vitamin C is essential to collagen production," Dover says, "and the more collagen you have, the less creased your skin looks." In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that's about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent.
Suitable Switch Carrots (1 large or 16 baby); orange juice (6 oz)
Tomatoes
Sure, they're swell on salads, but cook them down and these plump little beauties can help save your skin. Why? Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-agingfree radicals caused by ultraviolet rays, according to Murad. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red.
Suitable Switch Watermelon (1/16 of a whole melon)
TRY THIS: The Look Better Naked 2-Day Cleanse
Tuna in a Can
Your favorite sandwich melt has a little secret: selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help.
Suitable Switch Brazil nuts (about 12); turkey (1 cup)
Written by Sara Gaynes, Women's Health
More from Women's Health:
15 Ways to Boost Your Metabolism
Decode Your Food Cravings
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